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Our 26 THE veGan aDVoCaTe

Volume XXVI, Number 4 November 2015- January 2016 Rochester, NY USA

WORLD HEALTH ORGANIZATION A VEGAN DIET LABELS MEAT A CARCINOGEN reducing meat consumption could reduce What is it, and Why? this element of risk. Dr. Straif replied Yes, An international panel of experts convened “but from these studies that have been If you are not a vegetarian or a member by the World Health Organization (WHO) reviewed, there is no clear evidence that of the Rochester Area Vegan Society concluded on October 26, 2015 that eating there is a kind of safe threshold of eating (RAVS), this column is for you. Here are processed meat like hot dogs, ham and processed meat. So we see with every 50 some of the basics. bacon raises the risk of colon cancer, and gram portion, the risks increase further.” A vegetarian is someone who eats no that consuming other red meats probably The panel’s conclusions evoked significant animal flesh: no meat, poultry or fish. A raises the risk as well. resistance from the meat industry. A vegan is a vegetarian who goes further and The report placed processed meat into its spokesperson from the National Cattlemen’s eats no animal products at all: no eggs, Group 1 category, which means the panel Beef Association responded that the panel’s cheese, , or honey. RAVS recommends found “sufficient evidence” based on human report points to correlation, not causation a vegan diet as the optimal diet. research—over 800 studies, mainly large and “these studies cannot be used to What are the reasons to ? It observational studies—that it could cause determine cause and effect.” What this cancer. The panel defined processed meat as comes down to these: for your health, for response ignores is that it’s impossible to do those “transformed through salting, curing, the animals, and for the planet. Every day classical double-blind controlled fermentation, smoking or other processes to experiments with diet (people can see what there are new findings that a plant-based enhance flavor or improve diet is best for health. The standard they are eating), and it’s expensive and preservation.” (Other substances in the inconvenient to do any kind of dietary American diet (SAD), which revolves Group 1 category are alcohol, asbestos, around meat and animal products, results in intervention study for any length of time; so tobacco smoke, estrogen, ionizing radiation, nutrition scientists are compelled to look at poor health for people, suffering for and diesel engine exhaust.) The panel cited animals, waste of resources, and devastation epidemiological studies, which are actually an 18% increase in the risk of colon cancer quite revealing. for the environment. But changing your diet per daily portion of 50 grams of processed The new study only concerns itself with can be hard, and people who want to change meat (50 grams is a 1.8 oz serving). Based the cancer risk from meat. The reasons to often need help. on the report, diets high in processed meat give up meat multiply when one considers If you want to move in this direction, could be expected to contribute to about that consumption of processed meat and red RAVS can help you. We are here to provide 30,000 deaths per year across the globe. meat contributes to the risk of information and support. You do not need to The panel placed red meat—which it cardiovascular disease, as seen in the EPIC- be a vegetarian or vegan to give us a call, to characterized as muscle meat such as beef, Oxford cohort study [American Journal of attend our meetings, or to join our group. veal, pork, lamb and mutton, among others Clinical Nutrition 2013;97(3)]; and And you don’t need to be a member to —in its group 2A category as being avoidance of meat has been associated with attend our meetings: guests are always “probably carcinogenic to humans.” It said a lower risk of diabetes of about 51% in men welcome, and you don’t have to reserve the association was observed mainly for and 74-75% in women, both in the Adventist beforehand. You only need to follow our colorectal cancer, but that diets high in red Health Study-2 [Nutr Metab Cardiovasc Dis “vegan rule” for the dinner meetings (see meat were also linked to pancreatic and 2013;23(4)] and in a 2014 study of box on p. 2 for a full explanation), and there prostate cancer. For red meat, each 100 Taiwanese vegetarians and omnivores [PLoS grams daily serving (3.6 oz.) increased colon is a $3 guest fee for non-members. Come to One 2014 Feb. 11;9(2)]. cancer risk by 17%. a meeting, give us a call at (585) 234-8750, [nytimes.com; theguardian.com; npr.org; Brenda On the “Here and Now” show, National or visit our website, rochesterveg.org. You Davis, Becoming Vegan. Thanks to Ellie Cherin Public Radio’s Robin Young interviewed Dr. for calling our attention to the NPR story.] ! will find us helpful and welcoming. ! Kurt Straif of the International Agency for Research on Cancer, which is the WHO th panel responsible for the report. When asked Metro Justice’s 34 Annual Alternative Fair! IN THIS ISSUE what it is in processed and red meat that is responsible for these ill effects, Dr. Straif replied that it appears that both inherent Homemade Veggie Food, RAVS Update p. 3 Free Child Care In the News p. 4 substances—such as the heme iron in red meat—and substances produced by various Recipes p. 5 Friday, December 11th, 5 pm to 9 pm cooking and processing methods—such as th Thoughts on Being Vegan p. 6 nitroso compounds in processed meats, and Saturday, December 12 , 10 am to 2 pm Oil-Free Vegan p. 7 heterocyclic aromatic amines and Calendar p. 8 First Unitarian Church polycyclic aromatic hydrocarbons produced 220 Winton Road South by cooking red meat at high heat, could be $3 Suggested Donation (ages 12 and up) the culprits. The interviewer asked whether Page 2

Rochester Area Vegan Society RAVS RULES FOR SHARE-A-DISH MEALS All dishes must be completely vegan. They may not contain any meat, poultry, fish, eggs, Coordinators: dairy products or honey. Please watch out for gelatin (a meat by-product) and hidden milk products, Ted D. Barnett, M.D. such as whey in cookies, crackers, bread and margarine and casein or caseinate in so-called “non- Carol Hee Barnett, Ph.D., J.D. dairy” soy cheese, coffee creamer and whipped topping. Be alert for eggs in baked goods, mayonnaise and salad dressings, and honey in breads, pastries and preserves. Board of Directors: This “vegan rule” embodies our mission of showing how abundant and delicious a vegan meal can be. It also means that members and guests who are vegan can freely partake of everything. If Shelley Adams Leena Isac you mistakenly bring a dish that is non-vegan, you will be very welcome to stay for the meal, but Carol Hee Barnett Ken McBride we will not be able to serve your dish. Please understand that no offense is meant by this. Ted D. Barnett Rhea McBride Please prepare a card with your name, the name of the dish, and a list of all ingredients. If Beth Garver Beha Daryl Odhner possible, write the recipe on the back of the card and indicate where the recipe came from or if it Ellie Cherin Ted Potter was original. Prepare enough to serve a crowd. Please bring your own table setting as well as a Kimber Gorall Barbara Savedoff serving utensil. If you are not able to cook, you may bring , cider, tortilla chips and salsa, green salad, fruit salad, etc. Non-members, in addition to bringing a dish, must pay a $3 Guest Fee, which Nancy Hallowell Bob Zimmermann will be applied to your membership if you join that day.

RAVS Staff: Treasurer: Ken McBride IF YOU ARE NEW TO RAVS These are both excellent groups, and Website: Ted Barnett both have mail-order bookshops which are Ted Potter You don’t need to be a vegetarian, included in the publication they will send Bob Zimmermannor a member of RAVS, to attend one of you when you join. Library: Leena Isac our events. And you don’t need to reserve Another not-so-tangible benefit of or notify us beforehand (with the your membership in RAVS is that you The Vegan Advocate Staff: exception of restaurant events). We do ask help others, namely, the people we reach Editors: Carol and Ted Barnett that you follow the “vegan rule” at our through our community education efforts, Contributors: dinner meetings. The box above, and the which are funded by your dues. Pamphlets Poetry Bruce Ross, Ph.D. calendar and directions on the back page we distribute at an outreach table at a Logo Design Bern Berg of the newsletter, tell you what you need health or environmental fair cost money. to know in order to attend a meeting. Call That's why your membership and renewal 234-8750 if you have further questions. The Rochester Area , now the are important even if we never see you at Rochester Area Vegan Society, was founded in 1989 by Rhoda and Stan Sapon, two dedicated activists MEMBERSHIP BENEFITS a meeting—though, of course, we hope who worked hard to embody their vision of a Membership in RAVS entitles you to that we do. ! compassionate, non-violent world in a local receive The Vegan Advocate (4 times a community promoting vegan values: the idea that year) and any other mailings, usually BOOK ORDERS FROM RAVS animals have a right to their own lives and don’t exist A number of vegetarian books and to provide food or to be exploited by us in any way. notices of upcoming events. It also entitles you to free admission to monthly events cookbooks are available from RAVS at RAVS is a non-profit, tax-exempt, non-sectarian, 10% off list price. Books can be all-volunteer educational organization dedicated to (except restaurant meals); others pay a $3 promoting the joy, compassion and life enhancing Guest Fee. purchased at every RAVS meeting. possibilities of a vegetarian lifestyle. We are an An important benefit of membership Anyone interested in buying or educational resource for those interested in any aspect is half-priced membership in two national ordering books between meetings may of . We provide support to our members vegetarian organizations. Membership call Leena Isac, RAVS librarian, at through social events that include monthly gatherings 249-0171. with a shared meal and programs on topics important costs given below are before the discount to our members. Membership in RAVS is open to is taken. Let them know that you are a IF YOU ARE NOT A MEMBER vegetarians and non-vegetarians alike, as long as they member of RAVS, which is an affiliate. OF RAVS and would like to receive support the goals of the organization. subsequent issues of the newsletter by DUES: Individual Membership, $20 per year; North American Vegetarian Society email (pdf file), send your email address Joint Membership, $35 per year; Student/Fixed P.O. Box 72, Dolgeville, NY 13329 to [email protected] and put Income Membership, $10. Membership includes receipt of The Vegan Advocate and free attendance at Tel: (518) 568-7970 “RAVS Newsletter by Email” in the our monthly dinner meetings. A membership Fax: (518) 568-7979 subject line. application can be found at the back of this issue. E-mail: [email protected] PLEASE DON’T TOSS THIS Contacting RAVS: Website: www.navs-online.org NEWSLETTER; pass it on to someone • P.O. Box 20185, Rochester, NY 14602 Individual membership (annual): $22 else who might be interested in the • E-mail: [email protected] Family membership: $28 information and recipes. Or share our • Website: www.rochesterveg.org Publication: Vegetarian Voice contact information (in the column to the • 24 hour voicemail and events calendar: far left), and people can reach us to (585) 234-8750 Vegetarian Resource Group request their own copy of the newsletter. P.O. Box 1463 Baltimore, MD 21203 Tel: (410) 366-VEGE WE NEED VOLUNTEERS!! Fax: (410) 366-8804 Like any volunteer group, we can always use your help. If you can assist with the E-mail: [email protected] newsletter, outreach, publicity, dinners, Website: www.vrg.org programs, guest speakers or anything else Membership (annual): $25 imaginable, please call 234-8750. Publication: Vegetarian Journal Page 3 Vegan Society Update our Rochester vegan restaurants: The Red New people always welcome! Contact Mike by Carol Hee Barnett Fern before the 1:00 PM showing, and Vive Rudnick, [email protected] for more Bistro and Bakery before the 4:00 PM information. This is an activity of the local As shorter days and colder weather showing. Thanks to VegFund for helping to PlantPure Nation Pod, not a library activity. approach, we look forward to continuing to sponsor this event. We also thank the many OIL FREE VEGAN EVENTS grow the plant-based movement in volunteers who made this event possible: Following the end of Heartbeats for Life in Rochester. Beth Garver Beha, Melaney Bernhardt, July of this year, two regular events have MEETINGS: In August, our meeting Dr. Jill Brooks, Winton Brown, Lisa sprung up. On the 2nd Monday of each was a wonderful canalside picnic at the Campbell, Phyllis Fleischman, Kimber month, there will be an oil-free vegan home of Kimber Gorall. At our September Gorall, Jacki Hagelberg, Nancy restaurant gathering. On the 4th Monday of meeting, Dr. Thomas Campbell, co-author Hallowell, April Hunt, Daryl Odhner, alternate months, RAVS will sponsor an oil- of and author of the new Maggie Odhner. Lester Olguin, Sue free vegan meeting. For full details, see p. 7. book The Campbell Plan, spoke to a full Taylor, Joy Vandling, and Ren WHOLE FOOD PLANT BASED house about the power of lifestyle change to vanMeenen. Thanks also to the physicians COOKING CLASS will be offered by radically improve health; the Drs. Campbell who sat on a panel for Q&A after both Phyllis Fleischman, who has certification (he and his wife, Dr. Erin Campbell) run screenings: Dr. Ted Barnett, Dr. Thomas with the Rouxbe Cooking School, on the new UR Nutrition in Medicine Program, Campbell, and Dr. Kerry Graff. Anyone Sunday, Nov. 15 from 11:30AM-1:30PM, at which offers an 8-week Lifestyle Intensive, interested in working with the local the Rochester Academy of Medicine. Cost as well as individual consulting, a weekend PlantPure Nation team or “Pod,” please only $15pp. This is a pilot program of the immersion program, and the popular Lunch contact [email protected] Rochester PlantPure Pod. Visit with Docs program. OUTREACH: Over the last months, rochesterveg.org to register. In October, Dr. , a RAVS engaged in the following activities METRO JUSTICE ALTERNATIVE philosophy professor at Northern Illinois (staffers in parentheses): FAIR will be held on Friday, Dec. 11 and University, spoke on the ethical basis for -Anthony L. Jordan Health Center Saturday Dec. 12. As always, RAVS will vegan diet, demonstrating that the values Wellness Fair (Carol Barnett) have a booth! See notice on p. 1. which are espoused by almost everyone -Rochester City School District Start CONGRATULATIONS to Vive Bistro (such as not to impose needless cruelty on Strong Event (Carol Barnett) and Bakery for being given a second write- sentient creatures) require that the “person -Taste of Lori’s (Carol Barnett, Handy up in City Newspaper, on 7/22/15, since its on the street” adopt a vegan diet, simply to Cowles, Kimber Gorall) opening early in 2015. Congrats also to The abide by his or her own values. -ABVI (Good Will) Employee Wellness Red Fern: the Rochester Business Journal’s In November, we will view the Fair (Carol Barnett) “Explore Rochester Guide” featured a photo landmark film “.” In December, -ESL Wellness Fair (April Hunt, Lester of owner Andrea Parros serving the we will have a gathering at the home of one Olguin) restaurant’s delicious food, to introduce a of our members (see calendar on page 8 for -General Motors Health Fair (C. Barnett) listing of area restaurants. details). In January of 2016, RAVS member -U of R Veg Challenge (Carol Barnett) CONGRATULATIONS to RAVS Alex Chernavsky will give a talk on animal A PLANT-BASED DIET: This popular members Amanda Dolan and Ky Hall, rescue after disasters, to mark the 10-year course taught by Ted D. Barnett, MD was who celebrated their wedding on September anniversary of Hurricane Katrina. given for the 8th time in October and 26, 2015! SAVE THE DATE: Dr. Michael November, for the first time at Rochester WE MOURN THE PASSING of Steve Greger begins a book tour for his new book, General Hospital. About 45 people took the Connelly, a longtime member of RAVS the amusingly named How Not to Die, in course, many of them for continuing who died on September 21, 2015. Steve was December. Dr. Greger will be speaking in medical education credit. a postal worker for 36 years, and walked his Rochester on Monday March 14, 2016 at CHIP (Complete Health Improvement route for his entire career. Steve was a 7:00 PM at the Rochester Academy of Program), an 18-session video-based health fitness buff who loved to talk about nutrition Medicine. Details to come on tickets. program which teaches plant-based diet and politics. We all will miss him. PLANTPURE NATION! On Sunday, along with other lifestyle measures to WE MOURN THE PASSING of Joe September 27, RAVS hosted a screening of improve health, will soon be offered in the Fappiano, a RAVS member who died in “PlantPure Nation,” a new film which Rochester area by Rochester Lifestyle August of this year. Joe was a talented chef explores the many barriers--social, political Medicine, PLLC. Visit roclifemed.com for who could be seen biking to his destination and institutional--to the widespread more information. in all weathers. Joe was unfailingly kind and adoption of a plant-based vegan diet. The HEALTHY LIFESTYLE SCIENCE supportive at RAVS meetings and at the double screening took place at the Rochester group meets on the 2nd Sunday of every Plant-Based Diet class, which he took and Academy of Medicine; each screening was month, at 2:45 PM, at Pittsford Library in often attended as an alumnus. He will be preceded by a sampling of food from one of the Fletcher Steele Room on the 2nd floor. greatly missed.!

We welcome the following New Members: Susan Boland, Laura Brown and family, Pat Cirillo, Frank Coppola, Ann Diehl, Alana Dolan & Ky Hall, Glennda Dove-Pellito, John Edward, Jennifer Germain, Molly Giles & Terry Boothman (Contributing Level), Barbara Hellman, Darcie Johnson, Audrey Lahman, Elizabeth Lucas, Betty McLean, Lenore McPherson, Jennifer Muniak (Contributing Level), Carolyn Place (Contributing Level), Linda Rowsick, Linda Sardisco, Shari Schmidt, Kathy & Kevin Skerrett, Dawn & Gary Smith, Garrett Spring, Sarah & Jim Stranz, Ren vanMeenen, Susan Veronda, Shannon Weiland. Membership Renewals: Walter Bowen, Cindy Brickley, Peggy Weston Byrd, Margie Campaigne, Joan Chapman, Mary & Gary Christo, Paul Clark, Sharon & Ray Dumbleton & family, Marion & Curt Fey, Linda Isaacson Fedele & Sam Fedele (3-year renewal, Contributing Level), Tom Fronczak, Dr. Kerry Graff (Patron Level), Jacki & Michael Hagelberg (Contributing Level), Nancy Hallowell & Winton Brown, Deb Kiba, Tina Kolberg, Dvorah Kolko & Simeon Kolko, Walt McBurney, Susan Miller (Patron Level), Ana Moser, Maryanna Mueller, JoBeth & Noel Nichols (2-year renewal), Dr. Saul Presberg & Helen Presberg (2-year renewal), Nina Sikand, Canden Simmons, Denise & Mitch Speicher, Sharon Sweeney, Maureen & Steve Van Buren. This list reflects memberships submitted through 11/1/15. Please contact us with any questions about membership, and we thank you for your support.! Page 4 IN THE NEWS EGGS AND HEART DISEASE RISK BENEFITS OF According to According to a recent study of more than dietitian Tami M. Best, tofu is rich in BEEF IS THE NEW SUV CNN 23,000 South Koreans, published in protein, calcium, and health-promoting columnist John Sutter reports that beef has a Atheroschlerosis (2015;241:305-312), those compounds called isoflavones, which are “massive, unexpected effect on climate who ate the most eggs, compared with those effective -lowering agents and change.” According to the UN’s Food and who ate the least, had 80% higher coronary also reduce the risk for certain types of Agriculture Organization (FAO), the artery calcium scores, a measure of heart cancers, including breast and prostate livestock industry is responsible for 14.5% disease risk. Cited in PCRM’s Good cancer. Democrat and Chronicle, 5/27/15. of all greenhouse gas (GHG) pollution; and Medicine, Autumn 2015. “A VEGAN EMPIRE STATE OF 65% of that GHG contribution can be DIETARY CHOLESTEROL AND MIND” That’s the title of a NY Times article attributed to beef and dairy cattle. The SERUM CHOLESTEROL According to a by Courtney Rubin, on Jay Z and Beyoncé, author, who ate a 1.27 pound beef brisket meta-analysis published in the American who started their 22-day vegan challenge in sandwich in Texas, did the math and Journal of Clinical Nutrition December 2013, and in February 2015 calculated that the GHG toll was (2015;102:276-294), dietary cholesterol will started a vegan meal delivery service. comparable to a 70-mile car ride. cnn.com increase total cholesterol and LDL (“bad”) Beyoncé writes: “The benefits of a plant- 9/29/15; thanks to Kimber Gorall for this cholesterol levels. When participants based diet need to be known. We should reference. increased their dietary cholesterol by up to spend more time loving ourselves, which HOW SAFE IS YOUR GROUND 650 mg. a day (about the amount in 2 eggs), means taking better care of ourselves with BEEF? Americans bought 4.6 billion lb. of their total cholesterol went up an average of good nutrition and making healthier food beef over the past year, 50% of it in the 12.1 mg/dL and their LDL cholesterol went choices.” 5/7/15. Thanks to Nancy form of ground beef (vs. 42% a decade ago). up an average of 6.7 mg/dL. Good Hallowell for this reference. Ground beef poses special risks because of Medicine, Autumn 2015. VEGANS GO GLAM is the title of the its surface exposure and combining of VEGAN DIET FOR WEIGHT 9/29/15 NY Times article profiling, among sources; and just before July 4, 13.5 tons of CONTROL PCRM’s Good Medicine, other people, elite athlete Rich Roll, author ground beef and steak were recalled in a Autumn 2015 reports on two new studies of Finding Ultra and co-author with his single day because of possible showing that a plant-based dietary pattern wife Julie Piatt of the new coffee table contamination with E. coli bacteria. may be the most effective for weight loss. In cookbook The Plantpower Way. The article Consumer Reports tested 300 packages of a meta-analysis published in the Journal of sparked a range of responses. Many people ground beef, from conventional as well as General Internal Medicine (online 7/3/15), celebrated the fact that high-end and “sustainable” sources, for 5 common types researchers reviewed 12 randomized gourmet vegan foods and restaurant meals of bacteria as well as the antibiotic controlled trials of both vegetarian and non- are now available; others lamented that this resistance of those bacteria. All 458 lb. of vegetarian weight-loss diets; they found that kind of press coverage will make vegan diet ground beef that were tested contained over an average of 18 weeks, vegetarian seem inaccessible and irrelevant to ordinary bacteria that signified fecal contamination. participants lost 4.4 pounds more, on readers. Here is one representative About 18% of the ground beef from average, than non-vegetarian participants, comment: “You don't have to be a "foodie" conventional sources was contaminated with and those on a vegan diet lost the most or spend a lot of money at fancy stores to “superbugs” (antibiotic-resistant strains); weight of all, 5.5 lb on average. Similarly, a eat a healthy plant-based diet. Inexpensive even the “sustainably” sourced ground beef study of five diets over six months, items like beans, brown rice, potatoes, had superbugs in 6 to 9% of the samples. published in Eating Behaviors whole pasta, and some fresh and Consumer Reports, September 4, 2015 (2015;19:33-38), found that those on vegan are all that are needed to support “A POPE FOR ALL SPECIES” NY or vegetarian diets lost the most weight, and one's nutritional needs and prevent or even Times columnist Nicholas Kristof reports also had high acceptance rates for their reverse serious diseases that [are] directly that Pope Francis’s notable empathy extends assigned diets. caused by the Standard American Diet. I to animals. In his encyclical on the PLANT-BASED MEDICAL recommend watching "Forks Over environment, Francis writes: “We must CONFERENCES ABOUND 2015 saw at Knives" (available on Netflix) and checking forcefully reject the notion that our being least three major plant-based medical out books like "The Engine 2 Diet" by Rip created in God’s image and given dominion conferences: the Physicians Committee’s Esselstyn or "The Starch Solution" by Dr. over the earth justifies absolute domination (PCRM’s) International Conference on John McDougall. If you want to eat out at a over other creatures. . . The Bible has no Nutrition in Medicine focusing on fancy vegan restaurant that takes plant- place for a tyrannical anthropocentrism.” cardiovascular disease (following previous based recipes to an art form, that's perfectly 9/24/15 conferences focusing on the brain and fine and occasionally desirable---but the “THE (FAKE) MEAT REVOLUTION” diabetes), from 7/31-8/1/15; the National larger population suffering from the Western also by Nicolas Kristof, reports on the Plant-Based Prevention of Disease disease-causing diet need to know that marketing of meat analogues that “taste like Conference (P-POD), from 9/11-9/13/15; eating healthy and plant-based is not rocket the real thing.” Kristof says that these foods and the Plantrician Project’s third annual science or for the wealthy. In fact it can could end up being cheaper than real meat, International Plant-Based Nutrition even cost less than the cheap (subsidized) and soon will be purchased by ordinary Healthcare Conference from 9/30-10/3/15. fast foods being so heavily marketed to the folks looking for healthy, sustainable, and Several Rochester-area physicians and other poorest Americans.” cheap food. “So look out. If the alternatives health care providers attended these LOCAL HERO Dogtown was recently to meat are tasty, healthier, cheaper, better conferences! rated ninth in a list of the top 40 hot dog for the environment and pose fewer ethical PLANT FOODS MAKE YOU establishments in the US by Foursquare challenges, the result may be a revolution in STRONG In an article on how Jake (4sq.com). An article in the Democrat and the human diet.” Kristof points to Beyond Gyllenhaal built his body in order to play Chronicle, 7/24/15 notes that Dogtown has Meat, and Hampton Creek’s Just Mayo, as the boxer in the movie “Southpaw,” USA “many options for vegetarians”; almost all vegan foods that have achieved mainstream Today reports that co-star Rachel McAdams the sides are vegan, and any of the special acceptance. NY Times 9/19/15 said: “He ate a lot of vegetables.” 7/24/15 plates can be made with a veggie dog.! Page 5

RECIPE PAGE **** is a (surprise!) very The taste is different when you use beans Appetizers for the Holiday Season! nutritious food-grade yeast (lots of minerals cooked from scratch rather than canned and B vitamins) which also happens to have beans, and the consistency may be grainier, This appetizer is a healthy vegan “take” on a delicious cheesy taste. It is available on no matter how well you cook the beans. that hot cheesy spinach artichoke dip that the shelf in Wegmans; look for Bob’s Red You could get a creamier result by adding a seems to turn up at holiday time. Most Mill brand (in a bag), Bragg’s brand (in a little more tahini. vegan versions use commercial vegan jar), or Red Star brand (in a jar). However, Variation: Try using almond butter instead cream cheese; this one uses silken tofu, a these brands price at about $19 or $20 a of tahini; or soaked sun-dried tomatoes traditional and lightly processed food pound if you do the math; and you can get instead of roasted red peppers. Experiment! (certainly closer to a whole food), and I nutritional yeast in bulk at Abundance or think the results are just as good. Lori’s for about $12 a pound. So if you *If you use canned beans, you can use the wind up using nutritional yeast a lot, to reserved liquid from the can to thin out the HOT (OR WARM) SPINACH- make things like cheesy sauces, then it’s hummus. ARTICHOKE DIP worth a trip to Abundance or Lori’s. There are lots of other treasures in the bulk VEGAN PINWHEELS 8-10 oz frozen chopped spinach (either one sections of those stores, including beans, 10 oz box or one-half of a 16-oz bag)* , and flours; and fresh herbs and 1 package burritos, such as Wegmans 1 can artichoke hearts** spices at a fraction of what it costs you to Gordita-style Tomato & Basil Flavor* 3 scallions, sliced, both green and white buy them in little containers at the 1 tub Better Than Cream Cheese parts supermarket. 1 jar roasted red bell peppers 1 clove garlic, minced 1 bag arugula or baby spinach 2 packages firm or extra-firm silken tofu*** You can serve this dip with gluten-free 1 tbsp rice vinegar crackers (Mary’s Gone Crackers, available Take one burrito and spread it generously 3 tbsp cashew butter or tahini or a mix in the gluten-free section of Abundance, with the vegan cream cheese (probably 2-3 2 tbsp nutritional yeast**** Lori’s, or Wegmans Nature’s Marketplace) tbsp per burrito). Drain a roasted red pepper Juice of one lemon (don’t use bottled) and also Wasa brand wheat crackers, which on paper towel (otherwise the finished 1 tsp Frank’s or other hot sauce (optional) contain only rye, yeast, and salt—no oil, no product will be soggy). Slice the red pepper 1 tsp Dijon or spicy brown mustard long list of chemical ingredients! [I into strips. Place strips down the middle of ½ tsp salt sometimes crisp them in a low-moderate the circle; then toss a layer of spinach ¼ tsp pepper, white or black oven (225 degrees) for 5-10 minutes; this leaves on top of the entire burrito. Roll up really improves them.] The Wasa crackers the burrito tightly in such a way that, when Thaw the spinach (no need to cook; it’s are found in natural foods stores or sections. you cut cross sections, there will be red okay if the spinach is only semi-thawed pepper in each slice. You may need some when you make the recipe). Drain the more cream cheese to seal the edges of the artichoke hearts, reserving the liquid, and ROASTED RED PEPPER HUMMUS burrito. Cut cross sections, about 10 or 12 chop them. Put the spinach, artichokes, and (large batch) per roll. (The end pieces are a little irregular sliced scallions in a large mixing bowl. so you may have to snack on them as you Combine the remaining ingredients in a 2 cans chickpeas/garbanzo beans, go!) Nice during the holidays (red and food processor, then spoon the mixture into preferably organic, drained but not green). the mixing bowl and combine with the rinsed, liquid reserved or Variation: Add some slices of Tofurky vegetables. Spoon the combined mixture 1 to 1½ cups dry garbanzo beans, soaked brand deli cuts to the burrito before rolling. into a very lightly oiled baking dish overnight or for a few hours and No-oil variation : Use a small amount of (preferably ceramic). Bake, covered, at 375 cooked until tender mustard instead of vegan cream cheese. degrees for about 20 minutes; if you like a 1/3 cup tahini (available in health food Another healthy variation: Instead of vegan slightly browned top, uncover and bake 5 store or Middle Eastern section of cream cheese, use a homemade cheese for minutes more or until browned. Nothing in international aisle) the “base” of your pinwheel: combine 1 can the recipe needs cooking; the baking is just Juice of one lemon or lime, or a mix white beans, drained but not rinsed, with 2 to make it hot or warm for serving, and to I garlic clove, chopped tbsp cashew butter and 3 tbsp white . brown it. If the baking dish permits, you can ½ tsp salt Spread on burrito; use roasted red pepper, warm this in the microwave before serving. ¼ to ½ tsp ground cumin cucumber strips and arugula for filling. Serve with bread, crackers, and/or veggies. 1 roasted red pepper (jarred variety is fine to use) *You can use any brand or style of burrito *If you get “cut leaf” rather than “chopped” ½ cup water or other liquid* or wrap, but check ingredients. The spinach, you may want to chop it more Wegmans Spinach, Garlic & Pesto style is finely, which is easiest to do when the Blend all ingredients in food processor. If labeled “V” for vegan, but the ingredients spinach is still mostly frozen. the end product is thicker than you would say it has Romano cheese flavor, so I avoid like, just add more water or liquid till you using it. Also, be warned that Wegmans **I always reserve the juice/liquid from get the consistency you want. whole wheat burritos (and also at least one canned artichoke hearts and put it in a jar, to variety of Wegmans whole wheat bread) use in soup or stew recipes, as it has a nice have fish oil added. You can find other flavor. brands, esp. in health food stores, that are Want to go vegan? vegan. You can also use gluten-free wraps ***This is the tofu that comes in aseptic but they tend not to be flexible for rolling. I (juice-box type) packages. It’s shelf stable; We can help! tried Food for Life brand Brown Rice available in natural food stores or natural Tortillas, found at Lori’s and had to make food sections of supermarkets. rochesterveg.org tiny sandwiches rather than spirals.! Page 6 THOUGHTS ON BEING VEGAN to bring it yourself when you can (and be RESOURCES FOR GOING VEGAN by Carol Hee Barnett prepared to have everyone else eat it up!). Contact the Rochester Area Vegan Society for A final word about the social challenges information, encouragement, and support to go After a recent Plant-Based Diet class, of being vegan is that it’s amazing what vegan: rochesterveg.org one of the students asked whether we would time will do. If you are consistent in be giving any guidance about social following this way of eating, people will LOCAL CLASSES AND HEALTH CARE situations, especially as we move into the come around, from a sometimes grudging PROGRAMS holidays. We deal with some of these issues acceptance of your choices, to interest and in the later Plant-Based classes; but truly, even enthusiasm and an embrace of the “A Plant-Based Diet: Eating for Happiness and the question of how to interact with one’s vegan lifestyle. We can wish for nothing less Health” Class offered by Ted D. Barnett, MD; friends, family and community after for our friends and loved ones. ! includes food samples and recipes. Eligible for continuing education credit for health adopting a vegan diet is an ongoing one and professionals. For info on upcoming classes, or to the challenge continues over weeks, months, I have no doubt that it is a part of the access handouts and videos from the course, go to and even years. I have a few thoughts: destiny of the human race, in its gradual rochesterveg.org and click on “Education.” Take a gentle approach. Many people improvement, to leave off . have told me how well this works for them. CHIP Program Nutrition and lifestyle If part of our motivation is compassion for —Henry David Thoreau, 1817-1862 counseling eligible for health insurance the animals and our lovely planet, then we reimbursement. Medical testing before and after. really owe as much to our fellow humans; Vegetarianism serves as the criterion by Visit roclifemed.com and none of us, as far as I know, started which we know that the pursuit of moral vegan but rather had to learn the why and perfection on the part of humanity is UR Nutrition in Medicine Program Offered by genuine and sincere. Thomas Campbell, MD and Erin Campbell, MD, the how. It makes me think of the famous MPH. Lifestyle Intensive program includes Margaret Mead quote (“never doubt that X —Leo Tolstoy, 1828-1910 individual assessment, medical monitoring, can work—indeed it’s the only thing that catered meals and cooking classes. has ever worked”). Never doubt that a Until he extends the circle of his compassionate approach will work; indeed compassion to all living things, man will not BOOKS and films: “” (film); it is the only thing that has ever worked. himself find peace. “PlantPure Nation” (film); Dr. Neal Barnard’s There may be some people it won’t work Program for Reversing Diabetes; T. Campbell, for, but nothing else will work for them, —Dr. Albert Schweitzer, 1875-1965 MD, The Campbell Plan; T. C. Campbell and T. either, except, at some point, self-interest Campbell, The China Study; Davis and Melina, regarding health, and going along with the Becoming Vegan; R. Esselstyn, Engine 2 Diet; C. HAIKU Esselstyn, MD, Prevent and Reverse Heart mainstream when this way of eating catches Disease; J. Norris, Vegan for Life on. Your example of being a vegan is the November drizzle -- the squirrel’s head beneath COOKBOOKS: Some favorites for fast and most powerful tool you have. Don’t be frugal vegan cooking are Quick-Fix Vegan, Vegan flustered by people (relatives, co-workers) the wet leaves on the Cheap, and One-Dish Vegan by Robin who give you a hard time: in our Robertson; Vegan Express by Nava Atlas; and The experience, they are the ones who are the a solitary crow 4 Ingredient Vegan by Abrams and Dinshah. most likely to “fall,” and before long they from tree to tree Cookbooks with a no-oil approach: Campbell, will be asking you for recipes! They are first snow China Study Cookbook; Esselstyn, Prevent and having an argument with themselves; and Reverse Heart Disease Cookbook; Sroufe, Forks winter pond -- Over Knives Cookbook; Kim Campbell, you need to be good-natured and let them PlantPure Nation Cookbook work out their own issues. A book I can the bulrushes tilting in light wind recommend on this topic is Living Among WEBSITES: brendadavisrd.com; drmcdougall.com; Meat Eaters by Carol J. Adams, available by Bruce Ross forksoverknives.com; heartattackproof.com; from Amazon and other book sellers, as well jacknorrisrd.com; nutritionfacts.org; pcrm.org; as in the Monroe County Library System. nutritionstudies.org; theplantbasedlife.com; plantpurenation.com; veganhealth.org; vrg.org [Also save the date: Carol Adams will be “Peace of the Wild Things” giving a lecture on “The Sexual Politics of by Wendell Berry Meat” at U of R on Wednesday, March 16, COOKING AND RECIPE WEBSITES: at 7:00 PM; free and open to the public.] When despair for the world grows in me ChooseVeg.com, FatFreeVegan.com, Free-Easy- and I wake in the night at the least Vegan-Recipes.com, KeepinItKind.com, Adams takes a fundamentally OhSheGlows.com, PlantPoweredKitchen.com, optimistic view of human nature, which is sound, ThePPK.com, TheVeganCrew.com, TryVeg.com, that meat eaters are “blocked vegetarians.” In fear of what my life and my children’s VeganChef.com, VeganCooking.com, They give vegetarians a hard time because life may be, VeganCookingwithLove.com, VeganOutreach.org, we are a living reproach to them. Our job is I go and lie down where the wood drake VegWeb.com, ZsusVeganPantry.com to get out of the way of the negativity, while rests in his beauty on the water and the great heron feeds, still offering some help to meat eaters in the COOKING VIDEOS: Go to theppk.com and argument they are having with themselves I come into the peace of the wild things click on “Video”; go to ladivadietitian.com and (not us), by guiding them towards vegan who do not tax their lives with click on “LaDiva’s YouTube Channel”; go to choices. One of the best ways to do this is to forethought of grief. YouTube and search Vegan Cooking with Love; demonstrate that being vegetarian is a I come into the presence of still water, Vegan Zombie; or Veggietorials. condition of abundance, rather than a And I feel above me the day-blind stars, condition of deprivation. A practical waiting with their light. GETTING THERE IN 3 TO 4 WEEKS: approach that always works is to have good For a time I rest in the grace of the world, 30dayveganchallenge.com; 21daykickstart.org vegan food with you wherever you go, and and am free. ! Page 7 Oil-Free Vegan Activities in Rochester volunteer, we may have a gathering at 1 tbsp ground flax meal whisked or someone’s home. Our start time for dinner blended with ¼ cup water Since Heartbeats for Life dissolved in will be 6 PM, in recognition that it’s a ¼ cup mashed / blended tofu or vegan yogurt July of this year, two different programs for weeknight, but feel free to gather at 5:30 PM ¼ cup mashed banana, pureed prunes, oil-free vegan gatherings have been or even earlier (the facility opens at 4:30 PM). applesauce, or other pureed fruit organized. Our program, usually a short film followed by 2 tbsp corn starch, starch, or arrowroot discussion, will begin at 7 PM. We will not Please note: Egg Beaters is made from eggs (1) Ed Ehlers, who founded the Ornish always post the program beforehand. There’s and is not a vegan product support group which was the precursor of almost an unlimited number of good films on Heartbeats for Life, has organized a regular whole-food plant-based eating, so we’ll (2) No oil of any kind and no high- event for the 2nd Monday of the month. Ed always have something good. plant foods. High fat foods that are excluded has worked out a plan with Jines Restaurant, Our next upcoming meeting will be on are the following: nuts and nut butters; olives; 658 Park Avenue: Jines will offer a vegan Monday February 22 at Buckland Lodge. avocados; coconut and lasagna with no added oil on the second While everyone who attends the meeting Monday of every month for 4 to 6 months RAVS OIL FREE VEGAN GROUP POLICY: may not exclude these items on a regular basis, many of the attendees follow an starting in September 2015. Ed will try to get (1) No eggs or dairy. The H4L group Esselstyn-type diet to heal from and reverse 20 to 30 people to attend (he did so in Sept. started out as an Ornish support group, and as heart disease. For them, even a clearly- an Oct.). If the plan is successful, Jines will such it adhered to Ornish rules, which marked dish with nuts or olives, or nuts and then feature this menu item on a regular basis allowed nonfat dairy and egg products, such olives “on the side,” might be a source of every Monday. If the entire venture goes well, as skim milk, fat-free yogurt, and egg whites. temptation, and might give rise to a feeling of other restaurants may be approached at a later The RAVS OFVG does not allow any animal deprivation. As always at RAVS meetings, we date. products and therefore it does not allow eggs want people to feel a sense of abundance and For more information or to make a or dairy products whether or not they are fat nd safety regarding the food table at OFVG reservation for any 2 Monday, please email free. meetings: i.e., that there are plenty of good [email protected] with your name, We think these fat-free egg and dairy foods to eat, and that—allergies and food phone number and the number of people that products will not be missed. One area where preferences aside—everyone can have all of would like to attend. people may feel at a loss is in making baked them. Those who don’t observe this level of goods, where people commonly use eggs and strictness all the time can still enjoy a (2) RAVS Oil-Free Vegan Group egg whites for binding. We recommend the somewhat “lighter” spread of meal offerings (OFVG) (Esselstyn Rules) following foods or products to substitute for at OFVG meetings. This stricter rule will not eggs or egg whites in baking: RAVS will continue to hold its OFVG apply at our regular RAVS meetings. meetings every other month. We will have To substitute for one egg in baking (some (3) No artificial sweeteners such as meetings in the months of February, April, choices make more sense than others aspartame or Splenda. Strongly advised: no June, August, and October, on the 4th depending on what you are baking): white pasta, white flour or white sugar; not an Monday. If it is available we will meet in 1½ tsp Ener-G Egg replacer (a commercial absolute rule, but we encourage people to use Buckland Lodge. We will not have product) whisked with 2 tbsp water whole wheat or brown rice pasta or flour. an official meeting in November or (those are the instructions on the (4) As always at RAVS meetings, please December, though if there is demand and a package) label your dish and list the ingredients. !

APPLICATION FOR MEMBERSHIP IN THE ROCHESTER AREA VEGAN SOCIETY P.O. BOX 20185, ROCHESTER, NY, 14602-0185 (585) 234-8750, rochesterveg.org, [email protected]

Membership in the Rochester Area Vegan Society is open to all vegetarians, as well as to those who support the goals of vegan living and the society. You do not have to be vegan to join our group. You just have to eat like one when you are with us. Members are entitled to admission to monthly events, and discounts on the purchase of books and other material available from RAVS. Members receive The Vegan Advocate, published four times a year, plus periodic notification of events. Members are eligible for half-priced membership in the North American Vegetarian Society which includes a subscription to the Vegetarian Voice and in the Vegetarian Resource Group which includes a subscription to the Vegetarian Journal.

Name (s): ______Date:______

Address: ______

Phone(s): ______email:______

☐ $20/year Individual Membership Amount enclosed $______. Any amount over basic membership is tax deductible. Please make check payable to Rochester Area Vegan Society. ☐ $35/year Joint membership, one address ☐ I follow a vegan diet. ☐ $10/year Student/Fixed income ☐ I am an ovo-lacto vegetarian. ☐ $17/year Joint fixed income ☐ Ornish/Esselstyn (no oil) diet. ☐ I am not yet a vegetarian. ☐ $50/year Contributing membership ☐ $75/year Sustaining membership Primary interest in vegetarianism: Environment ☐ $100/year Patron ☐ ☐ ☐ $7/year The Vegan Advocate only ☐ Health ☐ I am/we are willing to volunteer to help RAVS ☐ Other: 8 Rochester Area Vegan Society upcoming meetings and events of interest:

November 15, 2015 (3rd Sunday)* A showing of the film “Cowspiracy” followed by a Q&A period conducted by Joel Helfrich, sustainability expert and founder of Rochester River School. “As eye-opening as Blackfish and as inspiring as An Inconvenient Truth, this shocking yet humorous documentary reveals the absolutely devastating environmental impact large-scale factory farming has on our planet, and offers a path to global sustainability for a growing population.” This is a don’t-miss film; those who have seen it know it’s worth seeing again. Be sure to bring a friend! Popcorn provided. December 11, 2015 (Friday) 5-9 PM and December 12, 2015 (Saturday) 10 AM-2 PM Metro Justice Alternative Fair at First Unitarian Church, 220 Winton Road South. Not a RAVS event, but RAVS will have a table. See notice on p. 1. December 20, 2015 (3rd Sunday) 5:00 PM Winter Solstice Gathering and Celebration at the home of one of our RAVS Board members. Members only, as we are limited to 50 people in attendance. Please go to rochesterveg.org to obtain a free ticket to this event and we will respond with information about the venue and what kind of vegan food to bring. Those who don’t use the internet, please call RAVS at 234-8750 to secure a reservation for this event. January 17, 2016 (3rd Sunday)* Rescuing Companion Animals in the Wake of Disaster with Alex Chernavsky. It is the 10th anniversary of Hurricane Katrina, and Alex will share his experiences with search-and-rescue in New Orleans, as well as information about disaster policy in Monroe County. February 21, 2016 (3rd Sunday)* The Value of Organic Farming to Human Health and the Health of the Planet with Elizabeth Henderson and Erin Bullock. February 22, 2016 (4th Monday) Meeting of Oil-Free Vegan Group (Esselstyn Rules) at Buckland Lodge (not our usual lodge), 1341 Westfall Road. 6 PM Vegan Potluck Dinner; 7 PM Program. See p. 7 for special food rules pertaining to this group meeting. March 14, 2016 (Monday) SAVE THE DATE! Dr. speaks on How Not to Die!

*Indicates a regular meeting. Unless otherwise indicated, regular meetings are held on the third Sunday of the month at the Brighton Town Park Lodge, 777 Westfall Rd. 5:30 PM Vegan Share-a-Dish Dinner, 7:00 PM Program. Brighton Town Park Lodge is at 777 Westfall Rd., on the south side of Westfall between E. Henrietta Rd. (15A) to the west, and S. Clinton Rd. to the east. Look for “Brighton Town Park” sign. The driveway leading to the Lodge is called “Haudenosaunee Trail.”

PLEASE NOTE: We always welcome new people at our meetings. You may attend just the dinner, just the program, or both; there is no need to reserve for either. If you attend the dinner, we ask that you pay a $3 Guest Fee in addition to bringing a vegan dish to pass. See box on p. 2 for

information about preparing a vegan dish. The Guest Fee will be subtracted from the amount of dues, if you decide to join RAVS later in the meeting.

No fee is charged to attend the program portion of the meeting.

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